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Food & Nutrition

Clark Bartram’s Healthy Meatloaf




2 tbsp. grass-fed butter
1 red onion, diced
2 tbsp. minced garlic
2 tbsp. cilantro
3 lbs. grass-fed organic ground beef (20% fat)
Pepper to taste
1 cup gluten-free bread crumbs (omit dairy & gluten for 90 days to build testosterone)
1 pinch coarse sea salt
2 tablespoons extra virgin olive oil
2 12 oz. bags of fresh (not frozen) green beans
2 whole free-range (or cage free) eggs, beaten
Garlic salt to taste
1 tbsp. extra-virgin olive oil


1. Heat oven to 375º. Melt the butter in a large stove-top skillet. Add the red onion and garlic into the skillet and sweat the mixture until translucent.

2. Place the remaining ingredients and onion mixture into a bowl and mix with your hands.

3. Oil a meatloaf pan (5 x 9” loaf pan) with olive oil and press the mixture into a pan.

4. Cook for 40 minutes. While the meatloaf is cooking grab a large stove top wok and place on the stovetop at medium heat. Add olive oil to the base of the wok and then add beans. Stir the beans occasionally until they’ve turned golden brown, about 10-15 minutes).

5. Check the meatloaf with a meat thermometer to see if it has reached 160º. Once the temperature is reached, remove the meatloaf and slice.


Food & Nutrition

3 Great Nutrition Bars on the Market Right Now



If you’re prone to that sluggishness in the middle of your workday or find yourself struggling to say no to food choices while hunger gnaws at you, you are not alone. More people live hectic on the go lifestyles today and the choices for easily accessible junk food are endless. As if we needed a reason to binge? Why are we sold on the idea that eating right is cumbersome, or impossible to do on a tight schedule? What could be easier than throwing a bar into your bag? Or stashing some in your desk at work? Sure, power bars once had the stigma of being for gym-bunnies, hikers, and hippies, but maybe it’s time the rest of us caught on. Here are three excellent nutrition bars on the market right now that will convince you healthy choices can be simple, quick and delicious.

Source Bar: Naturally Sweetened Cookie Dough
SourceWell calls this bar decadent and unparalleled. With a whopping 20g of protein, 4g of sugar and delectable cookie dough flavor, this bar is already a powerhouse. Did we mention that it’s gluten-free, non-GMO, made with grass-fed whey and organic ingredients? I guess sometimes you can have it all.
Get more information:

Quest Nutrition: Double Chocolate Chunk
This bar from Quest Nutrition is sinfully chocolatey. No worries, there’s a saintly amount of healthful goodness in here. With 20g of protein and only 1g of sugar, this bar is like a delicious power-up. Don’t let that low-sugar count scare you. This bar is naturally sweetened with stevia and sugar alcohol.
For more info:

KIND: Double Dark Chocolate Nut
This bar sounds like a really good cup of fancy coffee. It’s everything you want from a good nutrition bar. It’s got almonds, honey, and double chocolatey goodness. While this bar’s 12g of protein and 8g of sugar might not seem as impressive, it’s easy to find and for less than $2 per bar, it’s the kindest to your wallet.
For more info:

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Food & Nutrition

The Importances of Great Supplements



Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health.

Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements.

Also check out: Jade Atkinson’s Lower Body Plyos

Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage.

Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found.

Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location.

Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise.

Get more information on WrkEthicSupps:


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Food & Nutrition

Enjoying the Powerful Perks of Pomegranates (Recipes)



Pomegranates are such a powerful fruit. As we discussed in part one of this article, the overwhelming amount of antioxidants pomegranates offer have many incredible advantages on your performance, appearance, and health. But, my personal favorite reason to eat pomegranates is simple… they are delicious! Here are 3 easy recipes to help incorporate more miraculous pomegranate into your diet.

VIDEO: How to Peel

POMEGRANATE BASICS (as a side bar table)
Fresh pomegranates begin to ripen in September and are usually available through January

Where do they grow?
When choosing a fresh pomegranate, look for one with a deep purplish-red color that is heavy and dense for its size.
Many stores will carry the arils prepared and ready to eat, making them even easier to enjoy.
The juice is available at most grocers even when pomegranates are not in season, so you can benefit from the healthy antioxidants year round.


Dairy-free ● Fat-free ● Gluten-free ● Vegan ● Paleo
Crisp and refreshing, this drink is a delicious way enjoy pomegranate juice. Serve up this virgin cocktail anytime of day, or add a little rum to make things interesting.

Serves 1 / Prep time 5 min
2 tablespoons fresh lime juice
2 teaspoons Stevia or sugar substitute of your choice
10 fresh mint leaves
1 cup Ice
2 tablespoons pomegranate juice
2 tablespoons club soda
Pomegranate seeds (optional)
1 lime wedge (optional)

Ingredient tip: Traditionally, Mojitos are made with granulated sugar. If you don’t mind the extra calories, you can substitute sugar or agave syrup for the Stevia. Don’t forget that adding it, or a shot of rum, will change the nutritional values listed below.
In a cocktail shaker or large study glass, combine the mint, Stevia and lime juice. Muddle the ingredients until the mint leaves and limes are well mashed. If you don’t own a muddler, the blunt end of a cooking utensil like a spatula or wooden spoon will do the trick just fine.

Add pomegranate juice (and rum if you choose to) and mix well.
Place the ice in a glass and pour the mixture over the ice. Add the club soda and briefly stir.
Garnish with a few pomegranate seed and a lime wedge (optional).

Per Serving (1 drink)
Calories 31 ; Carbohydrates 8g ; Fat 0g ; Protein 0g


Dairy-free ● Fat-free ● Gluten-free ● Vegan ● Paleo
Tender spinach, buttery avocado, and sweet mango pair perfectly with the tangy juice bursting out of each pomegranate seed. With antioxidants, healthy fats, vitamins, minerals and fiber, this salad will satisfy your taste buds and boost your health. Enjoy with grilled chicken breast or your favorite protein to make this meal complete.

Serves 1 / Prep time 15 min / Assembly 3 min
For the dressing
1 tablespoon balsamic vinegar
1 tablespoon lime juice
½ teaspoon dried basil
½ teaspoon dried cilantro
½ teaspoon salt
⅛ teaspoon ground ginger
For the salad
2 cups baby spinach leaves
½ mango, peeled and sliced
½ avocado, peeled and sliced
⅓ cup pomegranate seeds
To make the dressing
In a small bowl, combine all ingredients for the dressing. Mix well. Set aside.
To assemble the salad

On a large plate, spread the baby spinach leaves.
Top with alternating slices of mango and avocado.
Spoon the pomegranate seeds on to the center of the salad.
Drizzle the dressing lightly over the entire salad.

Per Serving (1 salad)
Calories 302 ; Carbohydrates 50g ; Fat 12g ; Protein 5g


Dairy-free ● Gluten-free ● Paleo
This savory roast is extremely simple to make but tastes like fine dining. After just a few hours in the slow cooker, you’ll find a tender piece of meat packed with flavor, ready to enjoy with your favorite vegetable side dishes.

Serves: 4 / Prep time: 15 min / Cook time: 4 hours / Rest: 10 min
1 (16 ounce) pork loin
2 teaspoons dried oregano
1 teaspoon ground coriander
1 teaspoon chili powder
½ teaspoon ground black pepper
½ teaspoon salt
¼ teaspoon cayenne pepper
2 tablespoons extra virgin olive oil
2 tablespoons minced garlic
1 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon maple syrup
1 cup pomegranate juice

Clean the pork loin and pat dry. Place the pork loin on a large plate and aside.
In a small bowl combine the oregano, coriander, chili powder, black pepper, salt and cayenne pepper. Mix completely. Coat the entire pork loin evenly in the mix of dry spices, then place the pork loin into the slow cooker.
In a small bowl, combine the olive oil, minced garlic, balsamic vinegar, Dijon mustard, and maple syrup. Stir until well blended. Gently spoon the mixture over the pork loin.

Pour the pomegranate juice into the slow cooker, gently drizzling some over the pork loin.
Set the slow cooker to high. Roast for 4 hours.

Gently transfer the pork loin from the slow cooker to a serving dish. Let rest for 10 minutes before carving. Serve warm.

Serving tip: The drippings are delicious drizzled over the pork, or you can use them to make a flavorful gravy.

Per Serving (4 ounces of meat and ¼ total drippings)
Calories 245 ; Carbohydrates 16.8g ; Fat 11g ; Protein 24g

All recipes and images are the intellectual property of Kendall Lou Schmidt.

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